Dumbbell Versus Barbell Exercises

Dumbbells versus barbells. This is a battle with a clear line drawn in the sand. Proponents on each side have strong beliefs about why their weapon of choice is the best. If you listen to one side long enough they might just convince you that they are right, until you hear the arguments from the other side. When it really comes down to it, the truth of the matter is that both sides are right. A balanced bodybuilding program should incorporate both barbells and dumbbells, because each have their benefits, and their flaws.

Dumbbells may be descendents of the ancient training tool, the Indian club. The barbell is a more recent development, although the use of a bar to carry objects suspended from both ends has been cited in ancient literature. So, the actual origin of each is blurred slightly by the acceptance of various predecessors. Regardless of when each type of training tool began, they both have enjoyed success in spurts. At first they were the only options for weight trainers, then machines, bands, balls, and other equipment came in to replace them, however, they have both enjoyed a come back in recent years.

Barbells require two hands and a balanced grip. Barbell exercises can utilize more weight due to the two handed grip and leverage advantage of pulling the strong side in to help the weak side. More weight means more strength and size gains. It is also argued that a person can handle more with a barbell than they could combined between two dumbbells. This is because the bar acts as a lever between the two sides and the strong side can “pull” the weak side along. For this same fact, however, some exercises work to make the strong side stronger and the weak side never closes the gap.

Dumbbells are used by one hand and require the use of the supporting muscles to stabilize the weight. The fact that the weights are held separately requires each side to work equally. Dumbbells work great for equalizing strength on both sides. Exercises that can be done with barbells can also be done with dumbbells, with the added benefit of pulling in the assistance muscles. The balance and stabilization required when doing dumbbell exercises cause twice as many muscles to be called into play when performing the exercises. Dumbbells allow you to move your hands through a natural range of motion during exercises, reducing wrist, elbow and shoulder strain, as well.

So, it doesn’t matter which side of the line you find yourself on, dumbbells or barbells. Both pieces of equipment should be a part of your training arsenal. A combination of barbell and dumbbell training will help you develop a balanced physique and work all those small stabilizing muscles, at the same time. You don’t have to draw a line in the sand, instead put them both to work for you.

Differences Between a Powerlifter and Bodybuilder

Powerlifting and bodybuilding are two different sides of the same coin. They both require a dedication to intense workouts. Both sports require competitors to get on a stage and show the effects of their hard work. There are also many differences between the two sports.

Powerlifting is a sport that involves lifting the most amount of weight you can for one repetition. The lifts contested are the squat, bench press, and the deadlift. Some competitions involve only one lift (traditionally the bench press.) Lifters are given three attempts at each lift to lift the heaviest weight possible. Then the weights in each lift are added together to get a total amount. Powerlifters compete in various weight classes and age groupings. Strongman (or woman) competitions and Olympic weightlifting are similar to powerlifting but have different lifts.

Powerlifters train using heavy weights and low repetitions. They often focus on the core lifts and do not spend a lot of time doing cardiovascular training. Their diet is not as strict as that of a bodybuilder. They still require lots of protein to feed the muscles and complex carbohydrates for glycogen . They generally do not have to watch the calories as closely, unless dropping weight to make a weight class.

Powerlifters usually have large, powerful shoulders, chest, back, arm, and thigh muscles. Powerlifters do not usually focus on definition. Some may have a natural degree of definition but most are generally thick and powerful in appearance. They often look like bodybuilders during their bulking cycle.

Bodybuilders don’t have to demonstrate their strength on stage, instead they show the results of lifting all those heavy weights; the muscular development. They must flex and pose to show off the muscles that were developed through training. They are judged on the size, shape, and definition of the muscles. It includes a series of predetermined poses and an individual free routine.

Bodybuilders also train with heavy weights to gain size and strength, but they also spend a fair amount of time lifting lighter weights for higher repetitions. They spend time doing cardiovascular work to reduce body fat levels. Diet is a main focus for bodybuilders, whether trying to add mass or cut body fat. They spend a lot of time manipulating nutrients and calories to achieve a goal.

Bodybuilders have large muscles, but their focus is on developing symmetry and balance with all of the muscles of the body. Definitions is a large piece of the puzzle, as well. For true bodybuilding success large, full, well-defined muscles are the goal. During the off-season, between competitions, bodybuilders may look like power lifters, but in competition shape they usually appear very vascular and have low body fat percentages.

Bodybuilders and powerlifters train side by side in gyms and to an observer it would be hard to differentiate between the two. The goals of each are slightly different. The power lifter wanting to gain as much strength as possible, while the bodybuilder wants to create the largest, most balanced muscles possible. Diet is another area where the two sports diverge. Bodybuilders have to spend a lot of time focusing on their diet, while powerlifters do not need to watch it as closely. Even with the differences, the two sports are still very similar, and many lifters crossover and compete in both sports. Whether a powerlifter or bodybuilder, the name of the game is intensity.

Building Bigger Calf Muscles

Do you have trouble getting your calf muscles to grow? Calf muscles seem to be a more difficult muscle to build and require a different training philosophy than most muscles.

Tips to growing bigger calf muscles:

• Make sure you have incorporated squats and deadlift into your routine.   These are great core exercises for the legs that also hit the calf muscles.
• Lift heavy and hard. Make sure you are lifting heavy and getting at least 8 reps. Aim for 4 sets on each exercise.
• Hit the calf from different angles. Make sure when doing calf raises that you vary the angle of your feet. Vary your toes inward and outward to hit different muscles in the calf.
• Do 2-3 exercises directly hitting the calf muscles. Some good ideas of exercises include: standing calf raises, seated calf raises, donkey calf raises, and calf raises on the leg press machine.
• Vary your routine from week to week. Change the exercises, reps, or weight from week to week.
• Last but not least – make sure you are eating enough calories and protein to help your muscles grow!